Superfoods: 7 Immunity Booster Meals

Maintain your physique energized and wholesome by consuming these key superfoods for immune system well being. These seven meals are full of nutritional vitamins and vitamins that may assist your physique fend off germs throughout chilly and flu season so you possibly can carry out at your greatest. 

What are superfoods?

Superfoods are meals which have a very excessive quantity of nutritional vitamins, minerals, and antioxidants. The excessive focus of vitamins in these immunity booster meals makes them nice on your well being.

7 Superfoods That Increase Your Immune System 


Garlic not solely provides your meal some additional taste, it’s also among the finest superfoods to spice up your immune system in preparation for chilly and flu seasons. Research have proven that common consumption of garlic extract can have a optimistic impact on blood stress and excessive levels of cholesterol. Plus, garlic is filled with antioxidants, which strengthen your physique’s pure defenses.() 


The spicy, fragrant ginger root is used so as to add some kick to drinks, teas, soups, and Asian dishes, and it’s additionally an actual superfood. Ginger reduces irritation and relieves ache.() Plus, it additionally helps cut back nausea.()


Eat some ginger after having a meal with a number of garlic – it helps do away with garlic breath!

3. Nuts

Walnuts, peanuts, almonds, and cashews are full of vitamins and extremely wholesome. Not solely do they supply a number of and fiber, they’re additionally excessive in nutritional vitamins, minerals, and antioxidants. Nuts additionally provide you with helpful omega-3 fatty acids, vitamin E, and folic acid. A big-scale Iowa Ladies’s Well being examine confirmed that common consumption of nuts (1-4 occasions every week) is related to a decreased threat of cardiovascular illnesses.()

Snack on a handful of nuts with some fruit if you’re in a rush, toss some into your salad, or add nut butter to your porridge. 

4. Chia Seeds

Chia seeds initially come from Mexico, the place they had been frequently utilized by the Aztecs and Mayas. These days, they’ve discovered their means into our cooking. There are many causes for athletes to eat chia seeds: they’re wealthy in omega-3 fatty acids(100 g comprise as a lot as 1kg of salmon) and so they present twice as a lot vegetable protein as different seeds.() They’re additionally full of antioxidants and

In liquid, chia seeds can develop to 10 occasions their unique dimension inside minutes, which is why they’re usually . Listed here are another methods to make use of the superfood: 

Sprinkle on:

Add texture to:

  • sports activities drinks:  Let 1-2 TBSP chia seeds soak in 3 TBSP water for approx. 15 to half-hour. Combine the mash into your pre-workout sports activities or isotonic drink.
  • smoothies
  • dressings/sauces
  • home made ice cream
  • soups

Chia seeds as a vegan egg substitute:

For baking:  Combine 1 TBSP of floor chia seeds and three TBSP of water for each egg you wish to substitute.  Then, combine with the remaining substances.

5. Matcha

Matcha is floor inexperienced tea and is well-liked as greater than only a espresso substitute. The excessive content material of free radical scavengers, nutritional vitamins, minerals, and hint parts make matcha a robust option to combat a chilly or flu.() The most well-liked option to serve the powder is within the type of a matcha latte. The inexperienced powder can also be a fantastic addition to baked items.  

Good to know

While you purchase matcha powder, ensure that it is freed from sugar and components. In fact, natural high quality could be even higher. One of the simplest ways to retailer it’s packaged within the fridge.


This widespread winter vegetable is an everyday ingredient in superfood dishes. The excessive antioxidant() content material strengthens your immune system and protects your physique from illnesses like Alzheimer’s and arteriosclerosis.() Plus, the high fibre content material in kale retains your intestine wholesome. 


One other incredible superfood for total immune system well being is blueberries. They’re loaded with vitamin C and potassium in addition to different vital nutritional vitamins.() Remember to eat them through the chilly season – in smoothies, baked oatmeal, or simply as a snack in (soy) yogurt. These purplish berries are anti-inflammatory vitamin bombs that defend towards illness. The flavonoids they comprise give them their coloration.  


The most effective methods to strengthen your immune system is by incorporating superfoods into your meals. Eat all kinds of colourful, immunity booster meals in a balanced weight loss plan. And keep in mind to remain hydrated, get sufficient sleep, and get common train. 


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